Salt adds taste and flavor to foods, and is essential to our well-being. However, consuming excessive quantities of salt is detrimental to your health and can lead to chronic ailments such as cardiovascular and kidney diseases. Prepare and enjoy a meal without salt by substituting spices that provide a variety of flavors. Experiment with the wide range of available spices, based on your preferences, for a healthy and flavorful salt-free meal.

Things You'll Need

Prepare an all-purpose mild spice blend to replace the salt in your shaker. Measure 2 tbsp. of dried oregano leaves, 1/2 tbsp. of paprika powder, 3 tbsp. of dried coriander leaves and 1/4 cup of onion powder in a bowl. Combine these ingredients in a blender for about one minute or until it forms a fine powder. Pour the spice blend in a salt shaker. Sprinkle over cooked foods such as eggs, sauces, meats, grains and vegetables.

Use bay leaves and caraway seeds to flavor soups and stews. Add two bay leaves and 1 tsp. of caraway seeds to soups and stews while sauteing. Discard the bay leaves after cooking and prior to serving. These spices lend a sweet aromatic flavor to foods.

Cook pastas with spices that add a subtle piquancy. Mix 1 tsp. each of oregano and pepper to add to boiling pasta instead of salt. Drain the pasta; add the other ingredients such as cooked vegetables and meat. Garnish with herbs such as basil and parsley to evenly blend the piquant flavors.

Marinate fish, meats and poultry with curry powder. Mix 1 tbsp. of curry powder with 1 tbsp. of lemon juice or vinegar and 1 tsp. each of grated ginger and garlic. Apply as a marinade. Curry powder blends generally contain four key spices, including coriander, cumin, turmeric and fenugreek. In addition to enhancing the taste of foods, these spices have several antioxidant properties.

Season grains, lentils and vegetables with 1 tsp. each of mustard seeds, cumin seeds and turmeric. These healthy spices provide a mild, peppery taste to cooked food.


  • Sprinkle cinnamon instead of salt while preparing cooked desserts such as apple pies and sweet breads.